Crossfit Lillington – CrossFit
Warm-up
Warm-up (No Measure)
30 Seconds Each
Easy Bike
Pausing Air Squats (2 Seconds in Bottom)
Easy Bike
Air Squats
Easy Bike
Air Squats with Arms Overhead
PVC Pass Throughs [Click Here](https://www.youtube.com/watch?v=iLup2Kn9INM)
PVC Overhead Squats
PVC Lat Stretch [Click Here](https://www.youtube.com/watch?v=loMyjjEc7_0)
PVC Power Snatches
Barbell Warmup
5 Good Mornings
5 Back Squats
5 Elbow Rotations
5 Strict Press & Reach
5 Romanian Deadlifts
5 Front Squats
**DEMO VIDEO:** [Click Here](https://youtu.be/Ff_dtGJKgxM)
Movement Prep
5 Hang High Pulls
5 High Pulls
3 Hang Power Snatches
3 Power Snatches
Movement Prep
5 Front Squats
5 Squat Jumps
5 Thrusters
*Build to Workout Weights*
General Fitness
Bike Drop (Time)
Teams of 3:
For Time (30 Minute Cap):
75/50 Calorie Assault Bike
75 Power Snatches (75/55)
75 Thrusters (75/55)
75/50 Calorie Assault Bike
60 Power Snatches (95/65)
60 Thrusters (95/65)
75/50 Calorie Assault Bike
45 Power Snatches (115/85)
45 Thrusters (115/85)
75/50 Calorie Assault Bike
30 Power Snatches (135/95)
30 Thrusters (135/95)
75/50 Calorie Assault Bike
15 Power Snatches (155/105)
15 Thrusters (155/105)
* One athlete works at a time in this team of 3 workout, splitting reps however you see fit
* The barbell weights increase with each round as the reps decrease
* These two movements are ideally completed at the same weight, unless there is a huge difference in capacity
* Use one barbell and change the weights as you go, but it is ok for multiple barbells if teammates are using different weights
* We’ll likely choose our barbell weight based off the Power Snatch
* Use the following guidelines when choosing weights
* **First 2 Bars:** Can complete at least 7-15 reps during the workout
* **Next 2 Bar: **Can complete at least 3-7 reps during the workout
* **Last Bar:** Can complete at least 1-3 reps during the workout
* Complete as much work as you can before the 30 minute cap
* If you hit the cap, put 30:00 as the score and note total completed reps in the notes
* Mixed teams will complete the following bike calories:
* **2 Girls, 1 Guy:** 60
* **2 Guys, 1 Girl:** 65